The New Year is often a time for reflection and setting new goals. For many, those goals revolve around improving their health and fitness. But as anyone who's ever set a New Year's resolution knows, it's easy to get caught up in the excitement and set unrealistic expectations. This year, ditch the "all or nothing" mentality and focus on setting achievable goals and making small, consistent changes that will lead to lasting success.
Set SMART Goals
The key to achieving any goal is to make it SMART: Specific, Measurable, Achievable, Relevant, and Time-bound. Instead of simply saying "I want to get in shape," set a specific goal like "I want to be able to run a 5K without stopping by the end of March." This goal is measurable, achievable, relevant to your overall fitness goals, and has a specific deadline. Sit down with your resolutions and go through the SMART framework for each goal. This will set you up for success in reaching your goals and will help to avoid the frustration of not meeting your expectations of an unrealistic New Year’s resolution.
Start Small and Build Gradually
One of the biggest mistakes people make when trying to achieve their fitness goals is trying to do too much too soon. This can lead to burnout, injury, and discouragement. Instead, start with small, manageable changes and gradually increase the intensity and duration of your workouts. For example, if you're new to lifting weights, start with two or three sessions per week focusing on full body, compound movements. Start low and slow. Gradually increase the weight weekly (~2.5-10lbs depending on the movement) as you start to build strength and focus on improving your exercise technique. This strategy will help you to reach your goals while minimizing the potential for setbacks.
Be Consistent
Consistency is key when it comes to achieving your fitness goals. Make exercise a regular part of your routine, even if it's just for 15-30 minutes each day. Small, consistent efforts add up over time. Don’t fall for the idea that workouts need to be 1-2 hours long. Remember, 15 minutes of exercise is better than 0.
Listen to Your Body
It's important to push yourself outside of your comfort zone, but it's also crucial to listen to your body and take rest days when needed. Don't ignore pain, as this could lead to further injury. However, soreness after your workout is a completely normal occurrence when starting a new exercise program. This soreness may feel uncomfortable, but it’s a sign that your workout was effective, and that your body is adapting to the physical stress introduced via exercise.
Celebrate Your Successes
Achieving your fitness goals is a journey, not a destination. Celebrate your successes along the way, no matter how small they may seem. This will help you stay motivated and on track. Try keeping a workout journal or goal tracker, and keep tabs on your progress, setting smaller goals along the way to your overarching goal for the year. Consider setting daily, weekly, and monthly goals in addition to your yearly goal/resolution. Remember to make these goals SMART!
We Can Help
At Totem Training and Performance, we're here to help you achieve your fitness goals in 2025. Our team of experienced professionals can help you develop a personalized plan that fits your individual needs and goals.
Ready to make this your year? Contact us today to learn more about how we can help you reach your full potential!